Cardio

[Slavez3ro]

Lo,
Cardio suplement to MT because i only have 3 classes a week, the classes is 1,2 hours long so what i do is i get up early do some stretching and Taebo before i go to work for the day.
This is 5 days a week even normal training days.
On my non training days tuesday, thursday, Saterday i also do heavy Bag, Rope skipping, speed, power training, especialy legpower. I am too old to compete in any events and just do it for fitness and self defense for 2 years now.

I am also thinking of doing something like Aikido i have club in my area aswell as MT does anyone have some comments to help me make a decision ?
I know Aikido is slower and more defense, throws, locks, weapons than MT but i think it would be something to do like golf till death do us part.

Love to hear your comments

[WhiteTiger]

Running. Its the best. Go out and run for 5 days a week. run about 6 yo 10 km. Then you get the cardio.

[Slavez3ro]

But i never liked running long distances.

So u say that there is no alternatives for the running ....

[WhiteTiger]

Then start like it
I dident to long time ago. But if you wannt somthing you got to earn it.
Its just to run then. Noone said it all fun and easy to keep your body in shape and train MA.

[Little Apple]

Well hang on, how old is "too old to compete"? People are out there longer than most think. But aside from that, the high-impact of running actually can do more harm than good if you're talking 60's or 70's. I mean, there are people who run at that age because they've always done it, but I believe that Guru Dan Inosanto bikes at this point. If you think you can run though, I'd still recomend that. But if you're afraid for your knees there's always bikes.

[bigred389]

Or swimming. There's no impact in swimming and it can wear you down real fast.

[Maxx]

Any activity that is going to get your heart rate into the 65%-80% of your Maximum heart Rate is good. Running will do that but so will bicycling, Elliptical Trainers, Stair Masters, Rowing Machines, Etc. Check out a local gym to see what kind of cardio equipment they have. Even walking at a good pace can often get your heartrate into the proper range, but it has to be a deliberate intense walking speed. It can't be a slow saunter.

You'll want to keep your heart rate elevated in the above mentioned range for at least 20 minutes as well. I recommend picking up a heart rate monitor so you can monitor your activity and the intensity at which you are training.

[Slavez3ro]

OK i am 38 years and i think it is not that old..
But i mean realy persuing a sporting career or maybe just fighting for the experience is it not a bit overrated.
I recon there is no end to this but i don't have a problem with my fitness as i mentioned 1st post i can stand easy 10 rounds of sparring no problem so i am just wondering all the ppl that run is it realy nessesary.
Yes a heart rate monitor that is a great idea.

[WhiteTiger]

For serios Muay Thai fighters its mostly nessesary. In Thailand you run 10 km in the morning and 5 km in the afternon. 6 times a week. there I really lerned to run.
But be reminded that sparring is not a real fight. If you fight in the ring. Its another game. Its much mor harderon the cardio then sparring.
But if you just do Muay Thai for fun and a good exercis. Then maby running isent that important. It all deppends on how much you want it.

[Slavez3ro]

It all deppends on how much you want it.

what is it that i must be looking for...? ? ? ?

[WhiteTiger]

Wannt to be a good and serios muay thai fighter.

[Little Apple]

You said you don't want to fight right? That's fine man, but biking or swiming is still not bad if you're not up for the running. It helps. You don't have to eat, breath, sleep, and sweat Muay Thai to really like it. Or to get beifits from other cardio.

[Maxx]

Technically, running isn't going to allow you to perform your techniques with greater power or more endurance. It will allow you to recover quicker between periods of extreme intensity, such as performing a combination or throwing several kicks in a row. Your air will return quicker than if you handn't done any running.

The most beneficial cardio you can do though is the padwork and the sparring that you are currently doing. Cardiovascular training is very sports specific. Going out and running a marathon will not help in making you kick longer and harder. As mentioned above, however, you will get your air back sooner though.

Any kind of cardio will work as long as it is taxing the cardiovascular system. Find something that you enjoy and use it as a supplement to your current training a couple of times a week.

[treelizard]

http://www.alwyncosgrove.com/Energy-System-Training.html

[Bauer]

I have stated that I, myself, am a beginner to the martial arts. What I am no beginner to is exercise science. At 38 with no real running experience, I would worry about the impact damage from running. If you are serious about wanting to train, but not serious to go running, then I would look to the swimming pool for your answers. Swimming is incredibly low impact, and will turn you into a cardio machine if you work hard at it. Swimming will also develop muscles you probably did not even know you had, your back, shoulders, chest, and arms will defiantly get a work out.

Swimming, however, is trained differently from running. You do not just get in and swim until you are tired. As a formerly competitive swimmer, I know that the most effective way to train swimming is to train in sets. Start with a warm up set, then do two endurance sets, then finish up with a sprint set and cool-down. A beginning swimmer with a descent freestyle (front-crawl) stroke would begin with a workout similar to this.

Public, and Olympic sized pools are 50 meters, indoor pools are usually 50 yards.

Once down the pool = 50, 1 lap = 100

Warm-up: 100 freestyle easy, 100 kick, 100 freestyle easy, 100 kick
2-3 min rest
Endurance 1: 3 x 200 freestyle w/45-60 seconds rest in between
2-3 min rest
Endurance 2: 6 x 100 freestyle w/30-45 seconds rest in between
2-3 min rest
Sprint. 4 x 50 freestyle w/15 seconds rest in between (Sprint all out as fast as you can)
Cool-down: Immediately swim 150 very easy, just stretch out.

This is a fairly aggressive beginning workout, but if you are in MT then you are tough, so I expect you to handle it. As this gets easier, feel free to add extra reps to a set, or decrease time. This is a good basic swimming work out. Also, if you can do different strokes (back, breast, butterfly), go ahead and substitute them in for a freestyle. Most places with pools will have kickboards to borrow. Also, if you can get a pull-boy (floating device you place between you legs so you can swim with just your arms to work on your arm technique) it will help if your stroke is bad. As far as goggles go, do not get big goggles that will come off in the water. Go to a big sports store, or one specialized to swimming, and ask for racing goggles (they come in both indoor and outdoor). They should not be too expensive, my favorite ones cost $5, but some of the Nike ones can be very pricey. Good luck in the water!